Sweet Potato Egg Casserole is a wholesome and hearty breakfast bake that combines naturally sweet roasted sweet potatoes, fluffy eggs, savory vegetables, and a sprinkle of cheese. It’s the perfect balance of healthy and filling, making it a great option for meal prep, holiday mornings, or a weekend brunch with family.
Unlike heavier casseroles, this version leans on nutrient-rich sweet potatoes instead of bread or hashbrowns, giving it a boost of vitamins and fiber while still keeping it satisfying. You can keep it simple with eggs, cheese, and sweet potatoes, or load it up with extras like spinach, bell peppers, or sausage to make it even more flavorful.
Ingredients
- 2 large sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cups fresh spinach (optional)
- 8 large eggs
- ½ cup milk (or dairy-free milk)
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 cup shredded cheddar or mozzarella cheese
- 2 tablespoons fresh parsley or chives, chopped (for garnish)
Preparation
Step 1: Roast Sweet Potatoes
- Preheat oven to 400°F (200°C).
- Toss sweet potato cubes with olive oil, salt, and pepper. Spread on a baking sheet.
- Roast for 20–25 minutes, until tender and lightly golden.
Step 2: Prepare Vegetables
- In a skillet over medium heat, sauté onion and bell pepper for 5 minutes until softened.
- Stir in spinach (if using) and cook just until wilted. Remove from heat.
Step 3: Make the Egg Mixture
- In a large bowl, whisk eggs, milk, garlic powder, paprika, salt, and pepper until smooth.
Step 4: Assemble the Casserole
- Reduce oven to 375°F (190°C).
- Grease a 9×13-inch baking dish.
- Layer roasted sweet potatoes and sautéed vegetables evenly in the dish.
- Pour egg mixture over top, then sprinkle with shredded cheese.
Step 5: Bake
- Bake uncovered for 30–35 minutes, until eggs are set and cheese is melted.
Step 6: Serve
- Garnish with parsley or chives and serve warm.
Variations
- Protein Boost: Add cooked sausage, bacon, or turkey for extra heartiness.
- Dairy-Free: Skip the cheese or use dairy-free alternatives.
- Spicy Twist: Add jalapeños or pepper jack cheese for heat.
- Vegetarian: Keep it simple with just eggs, sweet potatoes, and vegetables.
Cooking Notes
- Sweet potatoes can be roasted ahead of time to save prep in the morning.
- The casserole will puff slightly while baking and settle as it cools.
- Let rest 5 minutes before slicing for easier serving.
- Leftovers reheat well in the oven or microwave.
Serving Suggestions
- Pair with avocado slices or fresh fruit for a balanced breakfast.
- Serve with toast, biscuits, or English muffins for a heartier meal.
- Great for brunch alongside coffee or fresh juice.
Tips
- Dice sweet potatoes evenly so they roast uniformly.
- Use a well-greased dish to prevent sticking.
- Double the recipe if serving a large crowd.
- Store leftovers in the fridge up to 4 days or freeze for 2 months.
Timing
- Prep Time: 20 minutes
- Cooking Time: 35 minutes
- Total Time: 55 minutes
Nutritional Information (per serving, 6 servings)
- Calories: 320
- Protein: 18g
- Sodium: 590mg
FAQs
Q1: Can I make sweet potato egg casserole ahead of time?
- Yes, assemble it without baking, cover, and refrigerate overnight. Bake in the morning.
Q2: Can I freeze this casserole?
- Yes, freeze baked portions for up to 2 months. Reheat covered in the oven.
Q3: Can I use regular potatoes instead of sweet potatoes?
- Yes, though sweet potatoes give a unique flavor and extra nutrition.
Q4: What kind of cheese works best?
- Cheddar, mozzarella, or pepper jack all work well.
Q5: Can I make this casserole without milk?
- Yes, replace with dairy-free milk or skip entirely,the eggs will still set.
Conclusion
Sweet Potato Egg Casserole is a nutritious, comforting, and versatile breakfast bake that’s perfect for families, brunch gatherings, or meal prep. With roasted sweet potatoes, vegetables, and fluffy eggs, it delivers flavor and nourishment in every bite. Easy to customize, make-ahead friendly, and freezer-safe, this dish is a breakfast classic you’ll return to again and again.